FIT MAMA
BY GIGI MAENDA
PUNGUZA UZITO BILA KUATHIRI MAZIWA YA MTOTO
Me�l p�a�+ Sho���n� li��Maz���i ya ku���� tu���
6Wiki
Challenge!
Rud���� m�i�� wa�� wa m�a�z�!
Copyright © 2019 by Gigi Maenda. All rights reserved. This ebook or any portion thereof
may not be reproduced or used in any manner whatsoeverwithout the express written permission of the publisherexcept for the use of brief quotations in a book review.
Published in the United Republic of TanzaniaGigi Maenda
Postal code 16138,Dar es salaam, Tanzania.
www.gigimaenda.co.tz
Yaliyomo! Utangulizi Vipimo Wiki no 1 : Shopping list
: Meal plan : Mazoezi
Wiki no 2 : Shopping list : Meal plan : Mazoezi
Wiki no 3 : Shopping list : Meal plan : Mazoezi
Wiki no 4 : Shopping list : Meal plan : Mazoezi
Hongera!: umemaliza challenge! BONUS !
Mama ...........
Dear
Kwanza kabisa hongera kwa mtoto mzuri! Kuwa mama ni zawadi kubwa sana na pia ni kazi kubwa.
Kumbuka mwili wako umefanya maajabu makubwa sana kutengeneza mtoto kwa ajili yakona familia yako. Kwa hiyo tafadhali upende hata kama umebadilika sana kutokana na uzazi..
Fanya mabadiliko taratibu, kisha kuwa mvumilivu na utaona matokeo mazuri sana!
Utakapokwama,kuhitaji ushauri zaidi au mtu wa kukutia moyo mimi nipo. Nitafurahi sana kuwa pamoja na wewe!
Ninakutakia mafanikio mema!
Hugs!Gigi Maenda!
Jina
Umri
Urefu
Kazi
Uzito
Tatizola afya
Upana
Kifua Tumbo
Mikono Hips
Mama = Mtoto/ watoto =
VIPIMO!tarehe
Upo tayari?
ANZA!
Wiki : 1Shopping list
Kuku mzima = 1 Nyama ya ng'ombe = 1kg Samaki = vipande 4 Maharage = 1/2 kg Mayai = 7
Mchele = Kg 1 Ndizi mbichi = 5 Brown bread = 1
Matango Nyanya Vitunguu Pilipili Hoho Karoti Mboga za majani
Mtindi = 1/4 L Ndizi mbivu = 2 Apples = 2
Upishi
Kuchemsha Kuchoma Kuoka
Kukaanga : Si zaidi ya kijiko kikubwa kimoja cha mafuta ya mimea yasiyo na cholesterol
Salad ya matunda kibakuli kidogo kimoja na isiwe na ndizi.
Kunywa maji mengi. Pia Kula mboga za majaninyingi.
Tembea dkk 30 kila siku au mazoezi mengine mepesi.
Kwa aj��� yasa���
Meal plan 1Ju
m�3
Jum�
4Ju
m� 5
Al�a
��s�
Iju��
�J/m
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J/pi��
Chai Brown bread slesi 2 Parachichi 1/4
Chai Brown bread slesi 2 Parachichi 1/4
Chai Brown bread slesi 2 Parachichi 1/4
Supu ya kuku na mboga mboga
Mayai ya kuchemsha 2 Apple 1 Juice glass 1
Supu ya nyama Ndizi ya kuchemsha 1
Supu ya mboga bakuli kubwa 1
Kuku 1/4 Bakuli kubwa la Kachumbari
Kuku 1/4 Bakuli kubwa la Kachumbari
Samaki vipande 2 Bakuli kubwa la Kachumbari
Wali 1/4 kg Samaki vipande 2 Mboga za majani
Wali 1/4 kg Maharage kidogo Mboga za majani
Wali 1/4 kg Maharage kidogo Mboga za majani
Ndizi mbichi 2 Nyama 200g Veggies
Salad mbichi Mayai 2 Brown bread 1
Salad mbichi Yai 1 Parachichi 1/2
Ndizi mbichi 2 Nyama 200g Veggies
Salad mbichi Mayai 2 Parachichi 1/4
Wali 1/4 kg Kuku 1/4 Mboga za majani
Parachichi 1/2 Nyama 200g Mboga za majani
Parachichi 1/2 Nyama 200g Mboga za majani
Snac
ks Mtindi 150 g Salad ya matunda
Apple 1 Karanga 1/4 kikombe
Maziwa kikombe 1 Ndizi 1/2
MAZOEZI
Pataushauri wa daktari.
Sikiliza utayariwa mwili wako.
C-sectionpumzika wiki
8-10.
Aanzataratibu kwakutembea tu.
Fanya mazoezipamoja na mtoto wako.
Pumzika sikumoja
katika wiki.
Vit� v�a ku���g��i�
Tembea dkk 10 Squats 20 Floor touches-20 Push ups - 5 Plank - sek 10
Tembea dkk 10 Squats 20 Floor touches-20 Push ups - 5 Plank - sek 10
Jogging dkk 30
Tembea dkk 15 Squats 25 Floor touches-25 Push ups - 10 Plank - sek 15
Jogging dkk 30
Wiki : 1
Tembea dkk 15 Squats 25 Floor touches-25 Push ups - 10 Plank - sek 15
Bonyeza hapakuona jinsi ya kufanya
mazoezi haya!
Mwisho wa wiki ya kwanza!
Nilifata diet
Nilifanya mazoezi
Ninajisikia
J3 j4 J5 alh Ijm jmosi Jpili
J3 j4 J5 alh Ijm jmosi
au
Wiki : 2Shopping list
Kuku = 1/4 Nyama ya ng'ombe = 600 g Samaki = vipande 5 Maharage = 1/2 kg Mayai = 1 0 Maziwa = l L
Mchele = 1/2 Kg Viazi = 2 Brown bread = 1 Karanga 1/4 kg Parachichi = 2 Matunda mix = bakuli dogo 1
Matango Nyanya Vitunguu Pilipili Hoho Karoti Mboga za majani
Mtindi = 1/2 L Ndizi mbivu = 2 Apples = 5 Juice =mglasi 1
Kukaanga : Si zaidi ya kijiko kikubwa kimoja cha mafuta ya mimea yasiyo na cholesterol
Salad ya matunda kibakuli kidogo sana kimoja na isiwe na ndizi.
Kunywa maji mengi. Pia Kula mboga za majaninyingi.
Tembea dkk 30 kila siku au mazoezi mengine mepesi.
Meal plan 2Ju
m�3
Jum�
4Ju
m� 5
Al�a
��s�
Iju��
�J/m
o��
J/pi��
SMOOTHIE Maziwa kikombe 1
Ndizi mbivu 1/2 Almonds 5
Mayai ya kuchemsha 2 Apple 1 Juice glass 1
Mtindi 250 L Matunda mix kikombe 1
Supu ya mboga bakuli kubwa 1
Kuku 1/4 Bakuli kubwa la Kachumbari
Samaki vipande 3 Bakuli kubwa la Kachumbari
Samaki vipande 2 Bakuli kubwa la Kachumbari
Maharage kikombe 1 1/2
Mboga za majani Slesi 2 brown bread
Wali 1/4 kg Maharage kidogo Mboga za majani
Wali 1/4 kg Maharage kidogo Mboga za majani
Salad mbichi Mayai 2 Parachichi 1/4
Salad mbichi Mayai ya kuchemsha 2
Viazi saizi kati 2 Nyama 200g Kachumbari
Salad mbichi Mayai ya kuchemsha 2
Parachichi 1/2 Nyama 200g Mboga za majani
Parachichi 1/2 Nyama 200g Mboga za majani
Snac
ks Mtindi 150 g Granola/Muesli Vijiko vikubwa 2
Apple 1 Karanga 1/4 kikombe
Maziwa kikombe 1 Ndizi 1/2
SMOOTHIE Maziwa kikombe 1 Matunda 1/2 kikombe
Supu ya mboga bakuli kubwa 1
SMOOTHIE Maziwa kikombe 1 Matunda 1/2 kikombe
Maharage kikombe 1 1/2
Mboga za majani Slesi 2 brown bread
Viazi saizi kati 2 Nyama 200g Kachumbari
Kimbia dkk 10 Squats 30 Floor touches-25 Push ups - 10 Plank - sek 15
Kimbia dkk 10 Squats 30 Floor touches-25 Push ups - 10 Plank - sek 15
Jogging dkk 30
Tembea dkk 15 Squats 35 Floor touches-30 Push ups - 15 Plank - sek 20
Jogging dkk 30
Wiki : 2
Kimbia dkk 15 Squats 35 Floor touches-30 Push ups - 15 Plank - sek 20
Bonyeza hapakuona jinsi ya kufanya
mazoezi haya!
Mwisho wa wiki ya pili!
Nilifata diet
Nilifanya mazoezi
Ninajisikia
J3 j4 J5 alh Ijm jmosi Jpili
J3 j4 J5 alh Ijm jmosi
au
Wiki : 3Shopping list
Kuku = 1/2 Nyama ya ng'ombe = 1 na 1/2 kg Samaki = vipande 6 Maharage = 1/2 kg Mayai = 8 Maziwa = 1 L
Mchele = 1/2 Kg Ndizi mbichi = 4 Brown bread = 1 Pasta = kikombe 1 Quick oats = Kikombe 1na 1/2
Matango Nyanya Vitunguu Pilipili Hoho Karoti Mboga za majani
Mtindi Asas plain = kopo dogo 1 Ndizi mbivu = 2 Apples = 2 Karanga = 100 g
Salad ya matunda kibakuli kidogo kimoja na isiwe na ndizi.
Kunywa maji mengi. Pia Kula mboga za majaninyingi.
Mtindi wa Asas kopo dogo plain ni low fat 150 g
Kwa aj��� ya sa���
Meal plan 3Ju
m�3
Jum�
4Ju
m� 5
Al�a
��s�
Iju��
�J/m
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J/pi��
Oats 1/2 kikombe Maziwa kikombe 1 Ndizi mbivu 1/2
Chai Brown bread slesi 1
Mayai 2
Mayai ya kuchemsha 2 Apple 1 Juice glass 1
Supu ya nyama Ndizi ya kuchemsha 1
Maharage kikombe 1 1/2 Bakuli kubwa la salad
Kuku 1/4 Bakuli kubwa la Kachumbari
Samaki vipande 2 Bakuli kubwa la Kachumbari
Pasta kikombe 1 Nyama 200 g Mboga za majani
Pasta kikombe 1 Nyama 200 g Mboga za majani
Wali 1/4 kg Maharage kidogo Mboga za majani
Ndizi mbichi 2 Nyama 200g Veggies
Salad mbichi Mayai 2 Brown bread 1
Salad mbichi samaki vipande2
Ndizi mbichi 2 Nyama 200g Veggies
Salad mbichi Mayai ya kuchemsha 2
Wali 1/4 kg Samaki vipande 2 Mboga za majani
Parachichi 1/2 Nyama 200g Mboga za majani
Parachichi 1/2 Kuku 1/4 Mboga za majani
Snac
ks Mtindi 150 g Granola/Muesli Vijiko vikubwa 2
Apple 1 Karanga 1/4 kikombe
Maziwa kikombe 1 Ndizi 1/2
Supu ya nyama Mixed veggies Brown bread 1
Oats 1/2 kikombe Maziwa kikombe 1 Ndizi mbivu 1/2
Oats 1/2 kikombe Maziwa kikombe 1 Ndizi mbivu 1/2
Kimbia dkk 10 Knee-elbow Squats - 35 Speed skaters-25 Push ups - 15 Plank - sek 20
Jogging dkk 30
Jogging dkk 30
Wiki : 3Bonyeza hapa
kuona jinsi ya kufanyamazoezi haya!
Kimbia dkk 10 Knee-elbow Squats - 35 Speed skaters-25 Push ups - 15 Plank - sek 20
Kimbia dkk 10 Knee-elbow Squats - 40 Speed skaters-30 Push ups - 20 Plank - sek 25 Kimbia dkk 10
Knee-elbow Squats - 40 Speed skaters-30 Push ups - 20 Plank - sek 25
Mwisho wa wiki ya tatu!
Nilifata diet
Nilifanya mazoezi
Ninajisikia
J3 j4 J5 alh Ijm jmosi Jpili
J3 j4 J5 alh Ijm jmosi
au
Wiki : 4Shopping list
Maziwa = 1 L Nyama ya ng'ombe = 1na 1/4 kg Samaki = vipande 3 Maharage = 1 kg Mayai = 6 Mayai = 6 Karanga = 100 g Almonds = 5
Brown bread = 1 Viazi = 2
Matango Nyanya Vitunguu Pilipili Hoho Karoti Mboga za majani
Mtindi = 1/4 L Ndizi mbivu = 1 Apples = 1
Kukaanga : Si zaidi ya kijiko kikubwa kimoja cha mafuta ya mimea yasiyo na cholesterol
Salad ya matunda kibakuli kidogo kimoja na isiwe na ndizi.
Kunywa maji mengi. Pia Kula mboga za majaninyingi.
Tembea dkk 30 kila siku au mazoezi mengine mepesi.
Kabichi = 1 Parachichi = 1 Matunda mix = bakuli ndogo 4
Kwa aj��� yasa���
Meal plan 4Ju
m�3
Jum�
4Ju
m� 5
Al�a
��s�
Iju��
�J/m
o��
J/pi��
SMOOTHIE Maziwa kikombe 1
Ndizi mbivu 1/2 Almonds 5
Mayai ya kuchemsha 2 Apple 1 Juice glass 1
Mtindi 250 L Matunda mix kikombe 1
Supu ya mboga bakuli kubwa 1
Samaki vipande 3 Bakuli kubwa la Kachumbari
Maharage kikombe 1 1/2
Mboga za majani Slesi 2 brown bread
Brown bread 2 Maharage kidogo Mboga za majani
Brown bread 2 Maharage kidogo Mboga za majani
Salad mbichi Mayai 2 Parachichi 1/4
Salad ya kabichi1/4 + mix veggies Nyama 200g
Viazi saizi kati 2 Nyama 200g Kachumbari
Salad mbichi Mayai ya kuchemsha 2
Parachichi 1/2 Nyama 200g Mboga za majani
Snac
ks Kibakuli kidogosalad ya
matunda Tango 1
Karanga 1/4kikombe Ndizi 1/2
SMOOTHIE Maziwa kikombe 1 Matunda 1/2 kikombe
Supu ya mboga bakuli kubwa 1
SMOOTHIE Maziwa kikombe 1 Matunda 1/2 kikombe
Maharage kikombe 1 1/2
Mboga za majani Slesi 2 brown bread
Viazi saizi kati 2 Nyama 200g Kachumbari
Salad ya kabichi 1/4 + mix veggies Nyama 200g
Salad ya kabichi 1/4 + mix veggies Nyama 200g
Salad ya kabichi 1/4 + mix veggies Nyama 200g
Kimbia dkk 10 Knee-elbow Squats - 40 Speed skaters-30 Push ups - 20 Plank - sek 25
Jogging dkk 30
Jogging dkk 30
Wiki : 4Bonyeza hapa
kuona jinsi ya kufanyamazoezi haya!
Kimbia dkk 10 Knee-elbow Squats - 40 Speed skaters-30 Push ups - 20 Plank - sek 25
Kimbia dkk 10 Knee-elbow Squats - 45 Speed skaters-35 Push ups - 25 Plank - sek 30 Kimbia dkk 10
Knee-elbow Squats - 45 Speed skaters-35 Push ups - 25 Plank - sek 30
Mwisho wa wiki ya nne!
Nilifata diet
Nilifanya mazoezi
Ninajisikia
J3 j4 J5 alh Ijm jmosi Jpili
J3 j4 J5 alh Ijm jmosi
au
Wiki : 5Shopping list
Kuku = 1/2 Nyama ya ng'ombe = 1kg Samaki = vipande 6 Maharage = 1/2 kg Mayai = 5 Maziwa = 1 L
Quiick oats = vikombe 2 Mchele = 1/2 Kg Ndizi mbichi = 5 Viazi = 4 Brown bread = 1 Granola/Muesli = 200g Juice = glasi 1
Matango Nyanya Vitunguu Pilipili Hoho Karoti Mboga za majani
Mtindi = Asas ndogo 1 Ndizi mbivu = 2 Apples = 1
Kukaanga : Si zaidi ya kijiko kikubwa kimoja cha mafuta ya mimea yasiyo na cholesterol
Juice ya matunda
isiyoongezwa sukari.
Kunywa maji mengi. Pia Kula mboga za majaninyingi.
Kopo dogo lamtindi wa asas nilow fat na linagramu 150
Kwa aj���ya sa���
Meal plan 5Ju
m�3
Jum�
4Ju
m� 5
Al�a
��s�
Iju��
�J/m
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J/pi��
Brown bread slesi 2 Parachichi 1/4
Brown bread slesi 2 Parachichi 1/4
Supu ya kuku na mboga mboga
Mayai ya kuchemsha 2 Apple 1 Juice glass 1
Supu ya nyama Ndizi ya kuchemsha 1
Kuku 1/4 Bakuli kubwa la Kachumbari
Samaki vipande 2 Bakuli kubwa la Kachumbari
Brown bread 2 Samaki vipande 2 Mboga za majani
Brown bread 2 Maharage kidogo Mboga za majani
Wali 1/4 kg Maharage kidogo Mboga za majani
Ndizi mbichi 2 Nyama 200g Veggies
Salad mbichi Mayai 2 Brown bread 1
Salad mbichi Yai la kuchemsha 1
Ndizi mbichi 2 Samaki vipande 2 Veggies
Salad mbichi Mayai ya kuchemsha 2
Wali 1/4 kg Samaki vipande 2 Mboga za majani
Viazi 2 Nyama 200g Mboga za majani
Parachichi 1/2 Nyama 200g Mboga za majani
Snac
ks Mtindi 150 g Granola/Muesli Vijiko vikubwa 2
Tango 1 Karanga 1/4 kikombe
Maziwa kikombe 1 Ndizi 1/2
Oats 1/2 kikombe Maziwa kikombe 1 Ndizi mbivu 1/2
Oats 1/2 kikombe Maziwa kikombe 1 Ndizi mbivu 1/2
Viazi 2 Nyama 200g Mboga za majani
Ruka kamba dkk 10 Knee-elbow
Squats - 45 Bridges -20 Push ups - 25 Plank - sek 30
Jogging dkk 30
Jogging dkk 30
Wiki : 5Bonyeza hapa
kuona jinsi ya kufanyamazoezi haya!
Ruka kamba dkk 10 Knee-elbow Squats - 55 Bridges -25 Push ups - 30 Plank - sek 40
Ruka kamba dkk 10 Knee-elbow Squats - 50 Bridges -25 Push ups - 30 Plank - sek 40
Ruka kamba dkk 10Knee-elbow
Squats - 45 Bridges -20 Push ups - 25 Plank - sek 30
Mwisho wa wiki ya tano!
Nilifata diet
Nilifanya mazoezi
Ninajisikia
J3 j4 J5 alh Ijm jmosi Jpili
J3 j4 J5 alh Ijm jmosi
au
Wiki : 6Shopping list
Maini = 1/2 kg Nyama ya ng'ombe=1 kg Samaki = vipande 5 Njegere = 1 kg Mayai = 8 Maziwa = 1 L
Mchele = 1/2 kg Brown bread = 1 Viazi = 4 Granola/Muesli = 200g
Matango Nyanya Vitunguu Pilipili Hoho Karoti Mboga za majani
Mtindi = 1/4 L Asas kopo dogo= 1 Ndizi mbivu = 1 Apples = 2 Matunda mix = bakuli ndogo 3
Karanga = 100 g Juice glass 1
Parachichi = 2 Kabichi = 1/4
Salad ya matunda kibakuli kidogo kimoja na isiwe na ndizi.
Kunywa maji mengi. Pia Kula mboga za majaninyingi.
Kama kuna kitu haupendi au hauna
badilishana na kingine kwenyeplan hii.
Kwa aj���ya sa���
Kukaanga kabichi na mixveggies tumia kijiko kidogo1 cha mafuta ya mimea
Meal plan - 6Ju
m�3
Jum�
4Ju
m� 5
Al�a
��s�
Iju��
�J/m
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J/pi��
SMOOTHIE Maziwa kikombe 1
Ndizi mbivu 1/2 Peanut butter
Mayai ya kuchemsha 2 Apple 1 Juice glass 1
Mtindi 1/4 L Matunda mix kikombe 1
Supu ya mboga bakuli kubwa 1
Maini 200g Bakuli kubwa la Kachumbari
Samaki vipande 3 Bakuli kubwa la Kachumbari
Samaki vipande 2 Kabichi 1/4= mix veggies
Njegere kikombe 1 1/2
Mboga za majani Slesi 2 brown bread
Wali 1/4 kg Njegere kidogo Mboga za majani
Wali 1/4 kg Maharage kidogo Mboga za majani
Salad mbichi Mayai 2 Parachichi 1/4
Salad mbichi Maini 200g Parachichi 1/2
Viazi saizi kati 2 Nyama 200g Kachumbari
Salad mbichi Mayai ya kuchemsha 2
Parachichi 1/2 Nyama 200g Mboga za majani
Parachichi 1/2 Nyama 200g Mboga za majani
Snac
ks Mtindi 150 g Granola/Muesli Vijiko vikubwa 2
Apple 1 Karanga 1/4 kikombe
Maziwa kikombe 1 Ndizi 1/2
SMOOTHIE Maziwa kikombe 1 Matunda 1/2 kikombe
Supu ya nyama bakuli kubwa 1
SMOOTHIE Maziwa kikombe 1 Matunda 1/2 kikombe
Njegere kikombe 1 1/2
Mboga za majani Slesi 2 brown bread
Viazi saizi kati 2 Nyama 200g Kachumbari
Ruka kamba dkk 10 Knee-elbow
Squats - 55 Bridges -30 Push ups - 30 Plank - sek 40
Jogging dkk 30
Jogging dkk 30
Wiki : 6Bonyeza hapa
kuona jinsi ya kufanyamazoezi haya!
Ruka kamba dkk 10 Knee-elbow Squats - 60 Bridges -35 Push ups - 35 Plank - sek 50
Ruka kamba dkk 10 Knee-elbow
Squats - 55 Bridges -30 Push ups - 30 Plank - sek 40
Ruka kamba dkk 10 Knee-elbow Squats - 60 Bridges -35 Push ups - 35 Plank - sek 50
Mwisho wa wiki ya sita!
Nilifata diet
Nilifanya mazoezi
Ninajisikia
J3 j4 J5 alh Ijm jmosi Jpili
J3 j4 J5 alh Ijm jmosi
au
HONGERA!
UmemalizaChallenge!
UrefuUzito
Kifua Tumbo
Mikono Hips
VIPIMO!tarehe
USIISHIE HAPA!
Maz���i za��� ya ku���� tu��� ba��� ya uz���
BONYEZA HAPA!
TUSHIRIKISHE MAFANIKIO YAKO!
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gi����en��@g�a��.co�in��@gi����en��.co.t�
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Jin�� ya ku���g��a uz��� k�a ma��wa����yo���s��
Link muhimu kwa ajili yako!
Kit��� bu��: Jin�� ya ku���g��a uz��� ha���� k�a ku�� sa���!
Karibu tena @www.gigimaenda.co.tz